Saturday

Elite Wellness – CrossFit

Metcon (Time)

For Time:

60 Air Squats

1200m Run

6/4 Muscle Ups

Rest 3:00

6/4 Muscle Ups

60 Air Squats

1200m Run

6/4 Muscle Ups

Rest 3:00

6/4 Muscle Ups

60 Air Squats

Rest 3:00

1200m Run

12/8 Muscle Ups
*RX+= Complete wod in vest

Metcon (No Measure)

“AFTER PARTY”- Complete 0-4 of the following:

1)Bench Press

6×10

2)Split Jerk

4×65%, 4×70%, 3×72.5%

3×75%, 2×85%, 1×95%

3)AMRAP 5 Minutes x 3

50ft Forward Facing Sled Drag

100′ Farmer’s Carry 50s/35s

Rest 3:00

4)Every 4 Minutes for 20 Minutes

Ski 200m

5)All on a C2 Bike:

MAFF Session

Warm Up

5:00, Heart Rate @ (160-age)

5:00, Heart Rate @ (165-age)

Rest/mobilize/hydrate for 5:00

then,

90:00 w/ Heart Rate @ 180-age